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Sun 9th Mar 2025 at 7:43am by Llamadance

Run > Long Run
  • breezy
  • Time
    4:08:39
  • Miles
    21.84
  • Min/mi
    11:23
  • Pacing
    52%
  • WAVA
    46.62
  • Stride(cm)
    90
  • Cals
    2270
  • Watts
    178
  • Cadence
    158
  • BPM
    138
  • %MHR
    74.5
  • B/mi
    1569
  • Asc(m)
    840
  • Hillscore
    81
  • Surface
    Mixed

Notes & Comments

1) 1km - 5:47(5:47/km) 126/135bpm [730b/km] 53cal 84/89rpm 202/241W 10.36/11.59kmph
2) 1km - 8:48(8:48/km) 138/143bpm [1215b/km] 93cal 72/84rpm 178/230W 6.81/10.73kmph
3) 1km - 6:56(6:56/km) 135/145bpm [937b/km] 68cal 80/90rpm 164/212W 8.65/10.76kmph
4) 1km - 5:49(5:49/km) 131/138bpm [761b/km] 52cal 83/85rpm 188/211W 10.32/10.8kmph
5) 1km - 7:51(7:51/km) 136/142bpm [1067b/km] 71cal 75/84rpm 175/209W 7.65/9.86kmph
6) 1km - 8:08(8:08/km) 141/148bpm [1147b/km] 77cal 76/83rpm 176/211W 7.38/8.46kmph
7) 1km - 7:24(7:24/km) 140/145bpm [1035b/km] 72cal 81/84rpm 187/238W 8.11/10.26kmph
8) 1km - 8:56(8:56/km) 137/143bpm [1224b/km] 78cal 70/83rpm 170/230W 6.72/8.32kmph
9) 1km - 7:29(7:29/km) 137/144bpm [1026b/km] 67cal 79/84rpm 181/260W 8.01/8.96kmph
10) 1km - 8:07(8:07/km) 136/145bpm [1105b/km] 72cal 76/85rpm 184/256W 7.39/10.87kmph
11) 1km - 5:34(5:34/km) 135/141bpm [752b/km] 48cal 84/93rpm 203/255W 10.77/12.1kmph
12) 1km - 5:52(5:52/km) 135/140bpm [791b/km] 51cal 84/87rpm 201/254W 10.24/11.7kmph
13) 1km - 7:20(7:20/km) 126/138bpm [923b/km] 51cal 73/87rpm 157/252W 8.19/11.2kmph
14) 1km - 7:05(7:05/km) 137/142bpm [970b/km] 62cal 82/89rpm 176/228W 8.47/9.94kmph
15) 1km - 7:34(7:34/km) 141/153bpm [1068b/km] 73cal 74/90rpm 170/275W 7.92/10.48kmph
16) 1km - 6:48(6:48/km) 140/146bpm [951b/km] 62cal 81/87rpm 178/318W 8.83/10.01kmph
17) 1km - 5:58(5:58/km) 137/142bpm [817b/km] 52cal 84/86rpm 196/235W 10.05/10.87kmph
18) 1km - 13:42(13:42/km) 126/148bpm [1726b/km] 92cal 71/85rpm 167/239W 4.38/10.87kmph
19) 1km - 6:19(6:19/km) 144/149bpm [910b/km] 64cal 82/87rpm 185/276W 9.49/10.73kmph
20) 1km - 7:32(7:32/km) 140/151bpm [1055b/km] 69cal 79/97rpm 159/254W 7.96/12.02kmph
21) 1km - 6:52(6:52/km) 141/151bpm [967b/km] 65cal 80/94rpm 166/275W 8.74/11.77kmph
22) 1km - 6:19(6:19/km) 147/159bpm [929b/km] 64cal 82/91rpm 177/248W 9.5/11.66kmph
23) 1km - 6:21(6:21/km) 141/153bpm [896b/km] 60cal 81/97rpm 161/219W 9.44/12.2kmph
24) 1km - 7:16(7:16/km) 139/148bpm [1009b/km] 63cal 77/88rpm 173/248W 8.26/10.87kmph
25) 1km - 6:12(6:12/km) 138/149bpm [856b/km] 54cal 82/86rpm 174/227W 9.68/10.8kmph
26) 1km - 7:06(7:06/km) 142/149bpm [1009b/km] 68cal 80/86rpm 192/254W 8.45/10.87kmph
27) 1km - 6:03(6:03/km) 145/151bpm [877b/km] 60cal 83/86rpm 197/269W 9.92/10.55kmph
28) 1km - 6:10(6:10/km) 133/138bpm [820b/km] 47cal 82/86rpm 186/226W 9.73/11.81kmph
29) 1km - 5:35(5:35/km) 137/145bpm [765b/km] 48cal 83/91rpm 184/225W 10.75/11.41kmph
30) 1km - 5:49(5:49/km) 139/145bpm [809b/km] 52cal 83/88rpm 188/245W 10.31/10.84kmph
31) 1km - 5:52(5:52/km) 140/147bpm [821b/km] 52cal 83/85rpm 187/236W 10.23/10.69kmph
32) 1km - 7:11(7:11/km) 146/153bpm [1049b/km] 73cal 75/84rpm 184/229W 8.35/10.51kmph
33) 1km - 8:43(8:43/km) 146/151bpm [1273b/km] 88cal 74/83rpm 161/230W 6.88/9.61kmph
34) 1km - 6:05(6:05/km) 135/144bpm [822b/km] 50cal 84/90rpm 161/232W 9.85/10.87kmph
35) 1km - 6:56(6:56/km) 144/151bpm [998b/km] 68cal 81/85rpm 174/237W 8.66/12.64kmph
36) 0.15km - 1:09(7:30/km) 128/134bpm [959b/km] 31cal 77/83rpm 150/176W 8.01/9.4kmph
5:47 8:48 6:56 5:49 7:51 8:08 7:24 8:56 7:29 8:07 5:34 5:52 7:20 7:05 7:34 6:48 5:58 13:42 6:19 7:32 6:52 6:19 6:21 7:16 6:12 7:06 6:03 6:10 5:35 5:49 5:52 7:11 8:43 6:05 6:56 1:09

Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
  • Power
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Power Watts Watts Ascent mtrs Asc.
1.00 11:18 11:18 11:18 132 73-142 1491 153 110-176 193 127-242 48/15
2.00 22:45 11:28 11:28 135 125-145 1547 160 84-180 167 43-212 52/68
3.00 33:41 10:56 10:56 134 127-141 1465 156 112-170 182 114-213 26/25
4.00 46:38 12:57 12:57 141 131-148 1825 155 116-168 179 105-216 92/0
5.00 59:57 13:20 13:20 138 130-145 1839 147 112-168 175 55-244 105/0
6.00 1:11:41 11:44 11:44 137 131-145 1607 159 116-170 188 89-269 53/2
7.00 1:22:21 10:40 10:40 135 123-145 1440 159 88-186 194 36-270 52/31
8.00 1:33:14 10:53 10:53 130 111-140 1414 153 104-174 171 23-262 8/41
9.00 1:44:17 11:03 11:03 137 123-145 1514 164 104-180 178 21-284 24/5
10.00 1:56:00 11:43 11:43 141 129-153 1651 153 94-174 174 30-328 37/18
11.00 2:12:38 16:38 16:38 127 100-146 2112 150 50-172 181 18-251 39/13
12.00 2:23:48 11:10 11:10 142 130-149 1586 161 82-184 176 24-292 29/33
13.00 2:35:27 11:39 11:39 141 124-151 1643 157 88-194 167 21-290 45/73
14.00 2:45:19 9:52 9:52 146 140-159 1442 166 150-194 174 120-250 4/91
15.00 2:56:48 11:29 11:29 139 122-149 1596 156 90-190 172 29-253 21/56
16.00 3:07:24 10:36 10:36 140 131-149 1485 161 110-172 181 38-258 31/45
17.00 3:17:51 10:26 10:26 140 120-151 1461 164 48-172 192 36-277 21/23
18.00 3:26:42 8:52 8:52 136 131-145 1206 167 154-182 188 122-226 0/77
19.00 3:35:59 9:17 9:17 139 132-145 1291 167 162-176 184 155-246 0/68
20.00 3:47:45 11:45 11:45 146 139-153 1716 150 110-170 183 122-238 50/17
21.00 3:59:21 11:36 11:36 141 128-151 1636 160 94-180 161 67-234 44/72
21.84 4:08:38 9:17 11:01 141 123-151 1554 163 108-174 171 19-240 15/26

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    138 avge / 159 max Delete HR Trace

  • Biggest Climbs

    See your biggest in the last 365 days
    Climb Gradient Min/mi
    331 5.9% 12:54
    103 8.8% 14:40
    99 10.2% 15:15
    60 21.2% 43:57
    52 3.3% 10:30
    45 5.3% 11:07

  • Cadence Distribution

    158 avge / 194 max Stride Length: 90cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 83.0 165 19.9 3:26:25 10:22
    Walk 14.9 115 1.9 36:56 19:06
    Still 2.1 - - 5:17 -

  • Power Distribution

    178W (328 max)

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 2:03 8:14 41.73% More
    800m 4:18 8:39 47.01% More
    1km 5:25 8:43 49.18% More
    Mile 8:46 8:46 52.38% More
    5k 29:16 9:25 51.97% More
    5 miles 49:11 9:50 50.48% More
    10k 1:02:18 10:02 49.79% More
    10 miles 1:45:56 10:36 48.11% More
    Half 2:23:43 10:58 47.21% More
    20 miles 3:46:39 11:20 46.47% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 7:26 7:26 61.75
    5km 27:00 8:41 56.34
    5M 46:24 9:17 53.52
    10km 59:26 9:34 52.19
    10M 1:42:10 10:13 49.89
    Half 2:18:57 10:36 48.43
    20M 3:44:56 11:15 46.83
    Mara 5:05:55 11:41 46.05

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